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Sun 17th Nov 2024 at 12:21pm by G-Dawg

Run > Recovery Run
  • Time
    31:57
  • Miles
    4.01
  • Min/mi
    7:58
  • Pacing
    82.6%
  • WAVA
    62.99
  • Stride(cm)
    117
  • Cals
    420
  • Cadence
    172
  • BPM
    147
  • %MHR
    89.4
  • B/mi
    1168
  • Asc(m)
    14
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Virtually no Achilles issues. Only 4 miles but felt better than yesterday.

1) 1mi - 8:26(8:26/mi) 137/154bpm [1156b/mi] 102cal 7.11/8.81mph
2) 1mi - 8:14(8:14/mi) 146/160bpm [1203b/mi] 108cal 7.28/8.87mph
3) 1mi - 7:35(7:35/mi) 156/162bpm [1183b/mi] 109cal 7.91/9.1mph
4) 1mi - 7:38(7:38/mi) 152/160bpm [1160b/mi] 101cal 7.86/8.95mph
5) 0.01mi - 4(6:55/mi) 154/154bpm [1065b/mi] 8.68/8.27mph
8:26 8:14 7:35 7:38 4

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:09 1:09 9:13 112 75-130 1032 166 94-178 1/1
0.25 2:18 1:09 9:10 126 124-129 1155 177 174-178 3/1
0.38 3:33 1:15 +7 9:59 133 128-136 1327 174 86-180 1/2
0.50 4:59 1:26 +16 11:29 139 130-152 1596 176 168-180 1/2
0.63 6:09 1:10 +4 9:22 150 147-154 1405 177 174-180 1/1
0.75 7:05 56 7:31 147 145-151 1104 176 174-178 1/2
0.88 8:00 55 7:19 148 143-153 1083 176 172-178 2/2
1.00 8:53 53 7:00 146 141-150 1023 176 172-178 2/3
1.13 10:01 1:08 9:06 129 122-145 1174 174 172-176 1/1
1.25 11:00 59 7:52 136 127-144 1070 174 172-176 0/2
1.38 11:59 59 7:53 143 141-144 1128 174 172-176 2/2
1.50 12:58 58 7:48 149 142-153 1162 172 170-174 1/2
1.63 13:57 59 7:55 152 150-154 1203 171 168-174 1/1
1.75 14:57 59 7:56 153 152-155 1214 173 172-174 2/0
1.88 15:51 54 7:16 153 150-155 1111 173 170-174 1/2
2.00 17:07 1:16 10:07 156 153-160 1578 171 168-174 1/1
2.13 18:02 55 7:17 154 152-157 1122 171 166-174 4/0
2.25 19:02 1:00 8:02 155 152-157 1245 172 170-174 4/0
2.38 19:59 57 7:39 157 155-159 1201 174 174-176 3/1
2.50 20:56 57 7:35 158 157-160 1198 174 172-178 3/1
2.63 22:18 1:22 +28 10:53 152 145-160 1655 160 106-182 1/2
2.75 23:17 1:00 7:57 157 154-161 1248 173 172-174 1/1
2.88 24:13 55 7:24 156 153-159 1154 172 172-174 0/3
3.00 25:11 58 7:44 155 150-159 1198 174 172-176 1/1
3.13 26:03 53 7:01 153 150-156 1075 173 172-176 1/2
3.25 27:10 1:07 +9 8:56 151 147-158 1348 173 170-176 1/2
3.38 28:11 1:01 8:08 154 151-159 1253 173 168-178 2/3
3.50 29:10 58 7:45 149 145-155 1155 172 172-176 1/3
3.63 30:06 56 7:29 147 145-152 1100 172 172-174 2/1
3.75 31:07 1:01 8:07 149 144-155 1210 172 172-174 2/3
3.88 32:00 53 7:07 155 151-158 1104 172 170-176 1/2
4.00 32:57 57 7:36 155 152-156 1178 172 172-174 0/4
4.01 33:01 4 8:01 153 153-153 1226 172 172-172 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 161 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 1.2% 8:02

  • Cadence Distribution

    172 avge / 182 max Stride Length: 117cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.2 173 4 31:45 8:02
    Walk 3.0 100 0 1:00 51:38
    Pause 0.8 - - 16 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:03 49.37% More
    800m 3:40 7:22 56.09% More
    1km 4:41 7:33 57.07% More
    Mile 7:43 7:43 58.83% More
    5k 24:44 7:58 62.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:14 7:14 62.79
    5km 24:19 7:50 63.62
    5M 40:27 8:05 62.44
    10km 51:03 8:13 61.85
    10M 1:24:56 8:30 61.54
    Half 1:53:24 8:39 60.55
    20M 2:58:19 8:55 61.02
    Mara 3:58:04 9:05 60.95
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